SMART Goals, Reward Plans, and More Motivation, Oh My!

One of the questions I hear most often goes something along the lines of, "Can you give me some motivation? I have a bad habit of really going all-out with weight loss, and then I just give up." While there's no magic wand, there are several proven techniques to bolster motivation:

First, set SMART goals that result in weight loss or maintenance. A SMART goal is one that is:

• Specific -- you know exactly what, when, where, and how you'll to reach your goal
• Measurable -- you can count, measure, or in some tangible way, know when you've reached your goal
• Achievable -- your goal is one that you can accomplish
• Realistic -- given how your life is and who you are right now, your goal is doable
• Time-limited -- your goal has a stated beginning and ending (and remember, "for the rest of my life" doesn't count!)

So, a SMART goal might be, "I am going to drink 3 liters of water every day for the next two weeks, by drinking one liter before and on my way to work, one liter during the work day, and one liter after I get home at night." Or, you might set a goal like, "I'm going to write down everything I eat and drink for a month by writing it down in a pocket notebook at home, and using a smartphone app when I'm out of the house."

SMART goals are a great way to help you stay motivated. That's because they shift focus from weight loss, which isn't entirely within your control, to specific things you can realistically do--which is entirely within your control.

Second, use the time-limited aspect of SMART goals to develop a reward plan. I suggest changing up the wording of your SMART goal slightly, by stating the number of days you will accomplish your goal before you enjoy your reward. So, instead of using time frames like "two weeks" or "one month," state the number of days in your reward plan. For example, your reward plan might sound like, "After I drink 3 liters of water for 14 days, I'll reward myself with a new album for my MP3 player," or "After I write down everything I eat and drink for 30 days, I'll reward myself with a facial."

A reward plan acknowledges a basic truth about weight management: Consistency matters more than perfection. (That's a weight management truth the diet mentality would prefer you didn't know!) A reward plan acknowledge slips and slides. That's good--it allows you to see where you need to make changes and improvements. But your reward plan also keeps you focused on your SMART goal, and gives you credit, so to speak, for the things you're doing right and well.

That focus on the positive really matters when it comes to motivation. There's a saying about raising children that goes, "I won't remember what you said or what you did...but I'll remember how you made me feel." The same is true of losing weight and keeping it off. If your SMART goals leave you feeling anxious or depressed, working up the motivation to follow through on them is tough! After you enjoy a reward or two, it becomes easier to follow through on your SMART goals until they become habits that feel natural and easy (most of the time, anyway).

There's another tip you can use to boost motivation, and we'll talk about it next week. Until then, make sure your goals are SMART, and start working toward those reward plans! Want a little extra accountability, or a little more support as you work toward your goals? Post 'em below...we're here for you!